What Goes Wrong

This month, we're dealing with What Goes
Wrong. The truth is that we take so much for granted about our bodies that
we simply abuse them randomly and then get upset when something goes wrong.

All of our layers and systems exist in
a tolerant but delicate balance. The muscular system is but a part of the
fascial connections which give the framework movement. Bones, naturally,
are the framework, and are simply a jumbled dry stack without connective
tissue to organize them. Similarly, muscles and fascia are random blobs
without bones to pull and push against.

Muscles and fascia can be likened to fabric.
Composed of fibers which lie wrapped in other fibers, tying by ever harder
fibers (remember that nylon cord was created to try to re-create the strength
of natural sinew) into the dense live canvas sheath of periosteum covering
the bone. These fibers, if torn or traumatized, react by matting themselves
together defensively, or creating constricted, inflamed areas "defended"
by an immune response which harms as much as it helps (trigger points).

Let's use the hamstrings, the big muscles
on the back of your leg, as an example of the kind of damage and effects
the average budoka may experience. In the beginning of everyone's training
is a lot of learning to get up, and back down. Whether this is the smooth
rise from seiza in iai, horse stance for a small eternity, or the awkward
flops of early ukemi, the hamstrings are getting you up and putting you
back down. Let us presume a young body, with supple muscles. The new movements,
over-practiced, create microtears in the muscle. This is a part of normal
muscle development, and new strength is part of the repair process. However,
let us assume this budoka is intent on learning everything Right Now (gee,
I don't know anyone like that..) who perseveres past the muscle tolerance,
perhaps losing balance and having to use the already stressed muscle group
suddenly and maximally. A burning, tearing sensation courses down the back
of the thigh and our student is stunned and in pain.

If the student is wise and well-advised,
ice and a couple of weeks rest are applied. The fibers have time to heal
neatly without extra scarring. However, pressing herself to "work through
the pain" the muscle fibers are torn and re-torn, causing a deep, matted,
stiffening scar. Presuming she drinks enough clean water to keep tissues
hydrated and self-cleaning, follows a diet including enough protein and
green leafy vegetables and natural fatty acids to combat inflammation,
her body is prepared to repair the damage and get on with life. Hopefully
she knows she can see a massage or physical therapist for some active stretching
and cross-fiber friction about two weeks after the injury to be sure the
scar heals smoothly without too much of a snag in the fascial net of the
thigh. If you think of a sweater with a snag in it, badly tied together
and causing an ugly warp, this is how scar tissue works. Over time it can
really tighten up and cause stiffness and imbalance. Self-massage is sufficient,
but it's better to feel how it "should feel" by getting some serious and
compassionate bodywork, sports massage or myotherapy. Contact the massage
school in your area for recommendations.

Let's look at another case, an older student.
Let's say one in their thirties with a computer job, beginning iai or perhaps
aikido. Years of chronic over stretching of the back of the shoulders and
compaction in the chest and front of the neck from leaning forward over
computer monitors have created a bad situation: The trapezius and rhomboids
are chronically stretched and may harbor trigger points. The pectoral muscles
and the big muscles in the front of the neck, the sternocleidomastoid,
are chronically tight, and may also have a few trigger points.

This person may have shooting shoulder
and neck pains during ukemi, or severe pain after or during upper body
movements in iai. It may be very difficult for them to adopt the proper
upright posture for budo due to the tightness in the front of their body.
This tends to happen to all of us with time, and it can also be indicative
of emotional issues or depressions. Resolution of the posture problem tends
to lead to feelings of lightness and relief.

Wait, you say, what the heck is a trigger
point?

When your neck hurts and you reach up instinctively
to rub it, and you find a knot that hurts like the dickens and/or sends
weird sensations shooting to other parts of your body, that's a trigger
point. Technically, it's a congested tangle of myofilaments (muscle fibers)
stuck in a contracted position, usually near a nerve, which is why they
hurt so much and cause so much trouble. Even if they aren't near a nerve,
they act to once again put a snag in the fascial "bag" you live in, under
your skin.

Trigger points can be banished in several
ways. Simple pressure of about 6 pounds (2 kg) applied compassionately
and patiently in an orbiting pattern, directly on the point, will quickly
cause the pain to abate, though it might initially hurt a bit. You will
need about 10 sessions to send it into true remission. Stretch the muscle
thoroughly after treatment. For really bad cases, you may need to see a
medical doctor or osteopath for trigger point injections. This practicioner
should use .05 concentration lidocaine and NEVER STEROIDS! precisely at
the location of the trigger point. Trigger points can also be treated by
acupuncture, but only by someone who really knows what they are doing.
You can get trigger points on the top of your head, or in the muscles of
your feet, and everywhere in between. Most people have at least a few.

Please do your research on trigger points
if you are serious about self-treatment. Check out Claire Davies' Trigger
Point Therapy Workbook. It is wonderfully accessible and readable, with
great pictures and clear text.

One of the best ways to work on flexibility
and posture is by yoga practice. Many videos may be available for you to
sample at your public library. Personally, I am applying Ashtanga, or power
yoga, to my own flexibility problems with great success. It is a very active
practice, and very challenging. Yoga stretches and strengthens the same
internal and deep muscles we use in budo, as well as giving a venue for
developing stillness and focus. Like budo, the workings of the art are
not in the trappings but in the practice.. so don't worry about the tie-dye
and beads if you aren't into that. Pilates is another option, tough but
effective. Movement therapies such as Feldenkrais (who was a jujutsuka)
or Alexander (a stage performer) are also worth looking into.

There are some systemic problems which
can lead to extra susceptibility to myofascial problems. Systemic troubles
such as stress, chronic dehydration (less than 60 ounces of WATER a day),
thyroid or other hormonal imbalance, malnutrition, structural problems
(one leg shorter, twisted hips, scoliosis, injuries) and simple over or
under-training can all lead to physical pain and muscular problems. As
humans age, muscle and fascia literally "dries out" resulting in more tightness,
especially in the under-exercised and malnourished body. Do literally anything
movement-oriented for an hour a day, stretch after, and avoid most problems.
Drink plenty of filtered, clean water. Solve your problems and banish stress.
Participate in your own life. Eat whole foods and stay away from processed
grains and sugars. Learn to appreciate being (is there a better way than
budo??).

Chronic pain syndrome and fibromyalgia
are two ailments affecting ever more people, of all genders and walks of
life. Should you find yourself in pain and lying low for more than a couple
weeks at a time, relying on pain-relieving drugs to function normally,
or have tiredness, aches and pains which your doctor cannot figure out
or explain, don't let anyone tell you you're crazy. Do research.

Don't ignore pain. With the right resources,
it can be dealt with, and your training, and life, can continue. This is
the important thing.

Emily Dolan Gordon has suffered most
of the possible martial arts afflictions and injuries as well as coming
up with special varieties... and she has survived to continue practicing
and help others continue practicing. She is a graduate of the Lauterstein
Conway School of Massage in Austin, Texas (www.tlcschool.com).
She enthusiastically welcomes input and networking from budoka and health
professionals who treat them. Her web site is: www.katsujin.com